Memory Boosters: Best Food, Activities, and Habits for Brain Health

Expert Reviewer: Dr. Tammy Lovette, MD, ABFM
Medical Director, Mutual of Omaha

Summary: Memory loss is a part of the aging process for some, but there are several ways you may prevent or reduce its effects. In this guide, we will highlight food items, activities, and lifestyle changes that can help you improve your memory and cognitive health as you age.

You are not alone if you experience symptoms of memory loss as you age, but you are not powerless either!

While losing bits of your memory can be a normal part of aging, science suggests that there are targeted strategies that can help you boost your cognitive health. Whether you’ve already noticed a loss in memory, or if you’re simply being proactive to maintain your cognitive health, there are several foods, activities and habits you can explore that may help enhance memory.

The best foods for boosting your memory

As you try to improve your cognitive health, start by examining your diet. A healthy diet includes nutrients that help improve brain function and prevent memory loss. Here are some foods that may help boost your memory.

Green tea

Green tea is packed with L-theanine and caffeine that help sustain attention and are beneficial for memory.¹ Studies also suggest that green tea can help reduce the risk of dementia.²

However, the consumption of green tea must be moderate or monitored by your doctor, as it contains a substance called tannin, which, if overused, reduces iron absorption³ and may cause anemia.

Fish

Omega-3 fatty acids in cold-water fish provide numerous cognitive health benefits, such as lowering the risk of heart disease and enhancing brain function.⁴ Adding cod, salmon or tuna to your diet may also help boost your memory.

Skinless poultry

Skinless poultry, like chicken, has several nutrients that can help boost cognitive health. The choline, B12 and zinc found in poultry could make a good addition to your diet if you’re concerned about your memory.⁵

Nuts

Nuts such as pistachios, walnuts, almonds, and hazelnuts are known to decrease inflammation, provide antioxidant benefits and combat aging effects, including memory loss.⁶ The vitamin E and the healthy fats in these nuts help protect brain cells from oxidative stress and could help boost your brain health.

Beans and leafy greens

Leafy greens are rich in B vitamins and folate, the abundance of which can be a boon for cognitive health.⁷ Beans are a healthy source of protein, which helps in lowering the risk of dementia.⁸

Turmeric

The curcumin found in turmeric may be a power nutrient when it comes to memory health. Scientists think it probably works by helping to reduce brain inflammation, but whatever the cause, consuming it tends to result in better long-term memory retrieval, better ability to pay attention and even a better overall mood.⁹

Always consult with your doctor before adding new foods to your diet or if you’re concerned about the side effects of the foods that help boost memory.

Best activities to boost your cognitive health

Beyond your diet, there are things you can physically do to improve your cognitive health. Here are some suggestions from the Mayo Clinic.¹⁰

Physical exercise

Being active can help improve blood flow to various parts of your body, including your brain. However, as you age, it is wise to start slow on your fitness journey. For instance, initially, you must aim for an easier exercise goal and gradually increase it for better results and a lasting routine.

Crossword puzzles and Sudoku

Brain exercises such as crossword puzzles and Sudoku can keep your brain sharp. Whether you’re pulling out the Sunday paper or your phone, engaging in these activities regularly is a good way to maintain cognitive health.

Reading

Reading is also a good activity to help maintain your cognitive function. Learning new things and exploring new stories helps you build new neural pathways.

New hobbies

Whether learning a new language or joining a pickleball team, engaging in new activities helps your brain exercise and build healthy neural pathways, which boosts your cognitive health.

Best habits to curb memory loss

There are several healthy habits you can include in your routine to boost your memory, even if you’re already noticing signs that your memory may not be as sharp as it once was. Engaging with these practices could lead to better cognition.

Get a good night’s rest

A good night’s sleep is crucial for good brain health at any stage of life. Sleeping for 7-9 hours per night is advised, especially if you’re trying to support cognitive abilities.¹⁰

Socialize

Research shows that people tend to become more socially isolated as they age, which doesn’t help cognitive health. Besides helping your memory, those with robust social connections are also known to have a higher life expectancy.¹¹ A good way to dip your toe into new social circles is to pick up new hobbies. You might join free language classes at your local library, join a fitness class, or become a mentor.

Curb your alcohol usage

While some studies suggest that a glass of wine a day can be good for your health, there are others that refute it.¹² What we know is that over-consumption of alcohol can lead to negative effects on your brain. If you’re trying to improve your cognitive health, cutting back on alcohol could have positive results.

Be proactive about your overall health

Various health conditions can impact your memory function. If you’re dealing with something like an inflammatory condition, depression or high blood pressure, you’re likely to see negative effects on overall brain function. Keeping a check on these health issues can have long-term benefits, as they can help you maintain good cognitive health.

Taking care of memory health

Experiencing mental fog can be a concern. However, know that you are not alone. If you’re experiencing memory issues, consulting with your doctor can lead to a personalized path towards better brain health, whether that’s through dietary recommendations, memory-boosting tips, or prescription medications to manage contributing medical conditions.

Frequently Asked Questions

Q1: Do memory supplements work?

While memory boosters are commonly available as artificial supplements, researchers suggest multiple reasons to be extremely cautious about consuming them to boost your memory.¹³ First, supplements are not regulated by the FDA. This means you don’t know what’s in them, regardless of how they’re marketed. Second, supplements marketed as memory boosters tend to react adversely with certain prescription medicines. Therefore, you must always consult with your doctor to assess whether a memory supplement would work for you.

Q2: What are the best vitamins for brain fog?

Some of the best vitamins for brain fog also address memory loss. Consider a diet that includes vitamins and nutrients like B12 and zinc, which are commonly found in skinless poultry,⁴ and Omega-3 fatty acids, which are commonly found in cold-water fish like cod, light tuna or salmon.³

Q3: What is the best drug to improve memory?

There is no single drug that best improves memory. Any drug taken for memory-boosting purposes should be prescribed by your doctor. The drug prescribed will vary depending on your specific symptoms and underlying conditions.

Sources

1. National Library of Medicine, Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study, April 2021
2. National Library of Medicine, A longitudinal cohort study demonstrating the beneficial effect of moderate consumption of green tea and coffee on the prevention of dementia: The JPHC Saku Mental Health Study, January 2025
3. Frontiers, Association between green tea and coffee consumption and body iron storage in Japanese men and women: a cross-sectional study from the J-MICC Study Saga, August 2023
4. UT Health San Antonio, Study links omega-3s to improved brain structure, cognition at midlife, October 2022
5. LaRosa Chicken, Chicken and Brain Functions: Here is How they are Linked, accessed July 2025
6. National Library of Medicine, Edible Nuts for Memory, 2020
7. Sage Journals, Intake of dark green vegetables may benefit specific cognitive domains in US men and women aged 60 years or older, May 2023
8. ScienceDirect, The role of lifestyle factors in cognitive health and dementia in oldest-old: A systematic review, September 2023
9. UCLA, Curcumin improves memory and mood, new UCLA study says, January 2018
10. Mayo Clinic, Memory loss: 7 tips to improve your memory, March 2024
11. Harvard Medical School, Even a little socializing is linked to longevity, July 2023
12. Mayo Clinic, Red wine and resveratrol: Good for your heart?, September 2023
13. Harvard Medical School, Don’t buy into brain health supplements, August 2023

Expertly Reviewed by Dr. Tammy Lovette, MD, ABFM

Medical Director, Mutual of Omaha

Dr. Lovette is a board-certified Family Medicine physician and Medical Director at Mutual of Omaha. Her clinical career, followed by 15+ years in disability insurance medicine, have strengthened her belief in the power of preventative medicine and education about chronic disease management. In her free time, Dr. Lovette enjoys traveling with her husband, exercising with her dogs, and baking southern treats for family and friends.

640354